I'd like you to take just a little time to make yourself comfortable.
And if you'd like to gently close your eyes down and let your head and shoulders relax into the pillow.
Just feel your head and shoulders sinking down into the pillow's softness.
And as you lie there listening to my voice here,
You may be aware of the sounds around you.
The sounds outside the room.
And the sounds inside the room.
The sound of my voice.
And the sounds outside of the room.
Perhaps the wind in the trees or the birds in the treetops.
The occasional sound of distant voices.
Now and again a dog barking.
Or distant traffic.
And if you feel that you need to move slightly now and then,
That's fine.
You don't have to be absolutely still.
You can just be comfortable.
And relax your whole body.
As much as you like.
As you listen quietly to the sound of my voice.
And if you hear sounds either in or outside of the room,
They won't disturb you.
They can help to soothe and relax you as you lie comfortably in this room.
As the world just goes on by.
The outside world is absolutely unimportant to you just now.
And the only sound you're interested in is the sound of my voice.
And while you're listening to the sound of my voice,
You can concentrate on your breathing.
Breathing slowly and steadily.
And evenly.
And as you breathe out.
You can allow your body to relax more and more.
As you gradually find yourself feeling.
As if your whole body is sinking further.
And further into the surface beneath you.
With each breath you breathe.
Getting heavier and heavier.
Take a little time now.
To begin to feel the first signs of relaxation every time you breathe in Every time you breathe in,
Imagine you're breathing in calmness.
And relaxation.
And perhaps giving it a colour so that you can see it in your mind's eye.
Entering and filling your body.
Or just think about it.
And when you breathe out.
You can just breathe away.
Any tension you might notice anywhere in your body.
You can just let it go.
Let it go.
Completely.
Any anxiety,
Any tension,
Any worries.
Let them go.
Because you don't need them here.
Let them go.
Imagine them as little white clouds in a clear blue sky and watch them as they drift away.
Watch them go drifting away from you to a nothingness,
Dissolving,
Allowing you,
Yourself,
To enjoy those feelings of peace and tranquility.
And that's great,
That's sending a message to your subconscious mind.
That all is well and that it's okay to start this relaxation process,
That it is safe.
To relax.
And in a moment I will count down from 10 down to 1 and each number can be a step on a staircase of relaxation,
A step closer to that place of peace,
Comfort and ease,
Deep inside.
So let's start at number 10.
Noticing all the sensations that allow you to know you are relaxing,
Settling and drifting.
Nine,
Feel yourself drifting deeper and deeper.
And allow yourself to drift deeper and deeper.
And deeper,
Relaxed.
Slowing down now.
To eight.
Becoming detached as you drift deeper and deeper down.
As you wind down to seven,
Drifting through time and space in a place where time has no meaning.
Where an hour can seem like a minute or a minute like an hour.
Where time can simply just stand still.
Drifting down to six,
Just like an autumn leaf falling to the ground.
Swaying in a gentle breeze as you drift deeper.
And deeper.
And deeper.
Doubling your relaxation with every step down to five.
Just like a snowflake,
Drifting and falling to earth.
Floating down slowly.
Getting closer now.
As you drift deeper and deeper.
Into a beautiful state of total relaxation.
Drifting down now to four.
Becoming weightless as you drift deeper and deeper down,
As if you're floating weightlessly through clouds.
Down two,
Three,
Doubling your relaxation again.
And you can feel so relaxed.
As you drift down.
Gently.
To two.
Feeling comfortable.
And relaxed.
Free from any cares.
Total peace Stay so calm.
As you drift down.
2.
.
.
1.
.
.
And zero.
You've now reached the bottom of the stairs and you're comfortably safe.
And very relaxed.
This is a place with many rooms.
In the corridor in front of you.
There is a door At the moment the door is closed but very soon you're going to walk through that door and when you do you'll find yourself in a beautiful old country garden.
OK.
So when you're ready.
I want you to push that door open.
Just push that door open.
Push with your mind and the door opens easily for you.
And you step through,
Closing the door and the ordinary everyday world behind you.
Then look around and find yourself in the most beautiful garden you've ever seen.
You step out onto a paved patio with terracotta tubs overflowing with herbs and wildflowers and an old stone wall that partially surrounds the patio.
Beyond the wall,
On the other side of you,
Are beds of wonderful fragrant flowers,
Opening their buds to the warmth of the afternoon sun.
And you can feel that sun shining on you.
It makes you feel good.
Makes you feel even more comfortable and more relaxed.
You can hear the songs of hummingbirds in the trees and notice how some of those trees form an archway over a path which leads further into the garden.
You walk through the shaded archway and back into the sunshine.
Where there is a flower-filled wheelbarrow.
A bird table,
And a little water-filled stone font for the birds to drink from.
You see beautiful butterflies and large bumblebees pollinating the tall cutting flowers.
There are elegant purple foxgloves,
Bright crimson fuchsias hanging their delicate heads,
Orange marigolds and feathery green ferns.
Ivy-covered trees and trellises.
Architectural elements here and there.
And a summer house just a little further away.
You feel very comfortable here.
It's a beautiful place.
Full of peace.
And serenity.
Each blade of grass looks unique to you.
And you find yourself drifting deeper and deeper into calm relaxation.
As you go deeper into the garden,
You notice a sunken part of the garden that you hadn't seen before.
There are five little steps.
Leading gently down.
There are five little steps leading gently down.
Were hidden before by the weeping willow and it looks so secluded down there.
Hidden away from the rest of the world.
You hear the sound of trickling water.
Even before you notice the water fountain.
And a comfortable garden bench that's waiting for you.
And you feel drawn towards this wonderful place.
So go down those five steps.
One by one.
And as you go down.
Feel yourself drifting.
Drifting deeper still.
Deeper and deeper and deeper relaxed.
Walk over to the fountain and cup your hands.
You're thirsty and the water here is clean and fresh.
It comes from a natural underground spring and it is the purest water you'll ever taste.
Feel it trickling through the little gaps between your fingers.
And drink from this magical supply.
Just a little.
It's so refreshing.
And makes you feel good.
You're feeling quite sleepy now.
So as you rest on the bench nearby.
And it's such a comfortable bench,
That you close your eyes,
Still feeling the warmth of the sun on your face,
Not too hot,
Just comfortable,
And the gentlest of breezes on your skin.
And your eyes are closed as you lazily drift.
Into.
A beautiful dream.
And during this dream,
Your mind can wander just as it will.
You could go to the place you like best.
Or find a solution to all life's problems.
You can visit your creative self.
Or reflect on a wonderful memory that you have.
Just go where you will.
Relax.
And enjoy this time.
To yourself.
Good,
Now bring your attention back to my voice.
And I want you to know and to understand.
That whenever you wish to let go or relax,
Or whenever you wish to find a solution to any problem you have.
Or visit your creative self.
Dream up new ideas.
Or simply reflect on a precious memory.
You can do so easily.
By closing your eyes and saying to yourself,
Cottage Garden and the garden will spring to your mind and you'll take yourself down the steps and into this wonderful place.
And you'll be amazed at how good you feel when you return to normal conscious awareness.
So refreshed and relaxed.
Yet alert and able to see clearly whatever you need to see or do.
In a moment.
I'm going to count the numbers from 1 to 7.
And on the count of seven,
I want you to come back up those steps and return to normal conscious awareness.
And bring back all those wonderful feelings with you.
When you're ready.
One,
Two,
Three.
Energy levels coming up now.
4,
Slowly coming back Five,
Beginning to feel good,
Somewhat refreshed.
Five to six eyelids flattering.
And seven,
Eyes open,
Refreshed and alert,
Feeling surprisingly good.
Mind and body returning to normality.
Well done.
